Diet and Supplements

Use of supplements Multi-million dollars market 40 % of Americans Religion more than science Quebec Athletes 26,45 % vitamins supplements 11,45 % creatine

TYPES OF PRODUCTS Supplements (powder, tablets or pills) Herbal base products Homeopathic products

Desired Effects Anticipated ergonegic effects tolerance to effort muscle strenght muscle volume Stimulant (Booster) Compensation for lack of due to : Bad nutritional habit High level energy expenditure

What is the issue? Dietary Supplement Health Education Act (DSHEA, USA, 1994) « allows nutritional supplements manufacturers to formulate valid or non- valid allegations about the effects of their products … »

NUTRITION Basis Needs and Requirements (CFG) Athletes : reajust quantities Diet rich in carbohydrate Proper rehydration (before-during-after) Maintain optimal body weight

Canada Food Guide Grain Products Fruits and vegetables Milk Products Meat and alternatives Grain Products Fruits and vegetables Milk Products Meat and alternatives

Guide for the Athlete Grain Products Fruits and vegetables Grain Products Fruits and vegetables Milk products Meat and alternatives Milk products Meat and alternatives

PROTEINS AND AMINO ACIDS Role Slightly increased needs in athletes Dont take too much

VITAMINS AND MINERALS Supplements are not necessary if diet is adequate Special conditions Risks if too much

VITAMINS AND MINERALS HELP FOR : Hemoglobin synthesis (iron) Maintain bone healthy (calcium) Immune system Many metabolic functions… (ROLE of MICRO-NUTRIENTS)

VITAMINS AND MINERALS Restricted energy intake (restrictive weight loss diet) Elimination of one or more food groups Risk of deficiency

CALCIUM AND VITAMIN D Mainly during growth (bone mass or density) 3 to 4 portions milk products

IRON 1. Increased needs in adolescence Gain in muscle mass Gain in blood volume Menstruation (girls) 2. Regular Training Increase iron losses 3. Red Meat Best source 1. Increased needs in adolescence Gain in muscle mass Gain in blood volume Menstruation (girls) 2. Regular Training Increase iron losses 3. Red Meat Best source

IRON (PROLONGED DEFICIT) Limits maximal growth anticipated Fatigue Decreased attention Alters mental performance Headaches, dizziness Alters immune system (infections) Anemia

HYDRATION Simple and advantageous Facilitates performance Activity < 1 hour : water Activity > 1 hour : sports drinks

Sports Drinks Water source Electrolytes Carbohydrates Vitamins and minerals Good food value formulas

CREATINE Food supplements : proteins – amino acids Exogenous source : meat, fish Endegenous source : Mainly from liver synthesis

WHY DO ATHLETES USE THEM? Performance Appearence Both Creatine (n=487) Creatine (n=487) 50,1 % 16,6 % 33,3 %

MECHANSISM OF ACTION (creatine) Creatine : inportant role in energy production thru ATP in the skeletal muscle Phosphocreatine facilatates ATP transport for the production of anaerobic energy

MECHANISM OF ACTION (creatine supplementation) Muscle creatine concentration ATP prodcution during anaerobic exercises creatine resynthesis

RESULTS(creatine supplementation) Muscle creatine contents ( 20 %) body mass due to water retention Excess urine excretion of creatine creatine in the muscle due to carbohydrate intake

BENEFITS(creatine supplementation) Possible benefits for very short and very intense activity No benefits reported for aerobic activity Long term benefits unknown

CREATINE / BENEFITS WHEN ASSOCIATED WITH MUSCLE TRAINING Accelerates physiological adaptations Body mass Maximal power and strenght Work load Muscle mass

HEALTH RISKS (creatine) Long term risks unknown Reported and known effects Joint and muscle pain Abdominal cramps Metabolic disorders – thermoregulation Kidney problems Tendon injuries

BE CAREFUL (creatine) Not suggested if less than 18 years old Products purity???

CONCLUSION/SUPPLEMENTS Real benefits vs Risks Too much or excess of = problems Allegations : valid or non-valid Presence of prohibited subtances

CONCLUSION/NUTRITION Proper diet is essential ( Expensive products vs healthy diet Adequate hydration : easy and essential

5 BASIC QUESTIONS Do you know all the ingredients in the product? Are you sure that the product is safe??? You have verified with a qualified professional? Does the product contains banned substances or of restricted use? Is you training plan optimal in regards to mental and physical preparation, proper diet and adequate recovery periods?